Taking the first step towards changing your lifestyle is often the most difficult step. Once you have taken action, it is usually much easier to continue as you feel the rewards for your body and mind. Here are 9 easy steps to take if you´re tired of your life and want to change:
1. Take action. The first step is to be aware that you need to make a change. Be a role model if you are a parent and show that you want to lead a healthy lifestyle. Eat healthy stay balanced and not gain to much weight. The kids will follow you.
2. No Late Bites. A major cause of weight gain is when people are eating carbs late at night. This has been one of my worst habits. Once I sit down in front of the TV I get this habitual urge to snack on something. A study in the journal Obesity found obese men likely to eat 25% of their food after dinner. If you want to snack, go for blueberries or grapes or just a big glass of water to fill your belly.
3. Dump the Junk. Go for salads, chicken or something you can make yourself. Spinach salad with tuna and olive oil is simple but fantastic in nutrition. The added bonus. The oil. “It will speed up your metabolism,” says Dr. Harald Stossier. He is the author of 14 Days to a Flatter Stomach (Harper).
4. Count Calories. I´m not a big fan of worriying about my calorie intake. But. When you are trying to be more mindful in what you eat it can be helpful. Take a period where you count your calories to understand what you are eating per meal. Try switching to six small meals a day instead of three large. “Find your ideal calorie intake by multiplying your ideal body weight in pounds by 10,” says Ted Broer. He is the author of Maximum Fat Loss (Struik Christian). There are also plenty of food diary apps that you can use. I will cover those later.
5. Push the boat out. It is important to find that activity that helps you. If you need ideas, try the rowing machine at the gym three or four times a week. Or buy a rowing machine for your home. “Use a heart-rate monitor to keep yourself in the ´fat burning’ zone (65% of your max)” says sport physiologist Eddie Fletcher.
6. Dear Dairy. Have one portion of dairy each day. Research in the International Journal of Obesity found doubling the calcium intake doubles your body to metabolize fat. My favorite is Skyr, which is full of proteins but low in fat.
7. Outrun Cravings. Working out and being active cuts your cravings and raises your energy levels. According to obesity expert Dr. Jason Holford, exercise stops snacking. “It jump starts your metabolism,” he says.
8. Walk to work. I have mentioned this in many blogs. Increase your daily activity rate. Walk wherever you can. Take the stairs if possible. Do meetings while walking. “Small shifts in lifestyle can have dramatic effects. And you´re more likely to stick to them,” says Dr Holford.
9. Skip Training. Ramp up your cardio with daily skipping drills. “10 minutes of skipping burns the same as 30 minutes of jogging”. NBA fitness coach Jon Hinds recomends skipping if you are not into jogging.
These are a few ways that you can alter your lifestyle. Stay healthier, loose weight and be more in balance with your lifestyle.